June2015

June2015

01 07 15 – Core

Warm up – Get sweaty: 8 mins of skipping, rowing, running, practicing a skill or generally warming up   Mobs: T-spine Hips   Core circuit – 1 min on each – 2 rounds: l-sit (choice of rings, parrelletts, box, floor) 20s rest GHD back extention 20s rest Ab mat situp 20s[…]

Read More »

30 06 15 – Snatch

Warm up – 2 rounds: 10 wallball shots 10 wall ball squat cleans 10 wallball overhead squats   Mobs: Shoulder Hip Ankle   Strength – Snatch: 5 min snatch review   Then with a 15 min running clock: 5 min EMOM: 4 power snatch   5 min EMOM 4 OHS  […]

Read More »

25 6 15 – Diane

Warm up: 2 min jog 10 kipping swings or 30 sec dead hang 20m inch worm Mobility: Deadlift and kipping prep Technique/Skill: Kipping, chest to bar and muscle ups 20 mins of progressions, development and refinement Metcon – Diane 21-15-9 Deadlift 100/52.5kg HSPU      

Read More »

22 06 15 – Open 11.2

Warm up – Get sweaty: 8 mins of skipping, rowing, running, practicing a skill or generally warming up.   Mobility: Strength specific   Strength development – 20 min: For the rest of this month were going to put you in control of your own strength program allowing you to choose what[…]

Read More »